Ballerina's bodies aren't for show, they're for function—they need to be strong enough to support those beautiful leaps and jumps. And all those hours of work dancers put in behind the scenes guarantee ridiculously-toned ballerina legs. That's why we tapped Lauren Fadeley , a principal dancer for the Pennsylvania Ballet with a minor in kinesiology from Indiana University, to share some of her favorite moves for a strong butt and ballerina legs. Plus, the combination of large and small movements works your glutes and ballerina legs from every angle and keeps the muscles in balance. Get ready to show off—no tutu necessary! Bonus: 11 Exercises for Amazing Hips and Thighs. For dance newbies, here's a breakdown of some basic ballet positions. They lay the foundation for a few of the ballerina leg exercises ahead and your barre workouts to come. How it works: Do these moves daily to warm up for your workout, like Fadeley does. Always start with plies, recommends Fadeley.
Tendu From First Or Fifth Position
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These are the moves that keep the dancers in tip-top shape. There is no better example of leggoals than the Rockettes—especially when you realize that these ladies perform up to eye-high kicks in every single minute Radio City Christmas Spectacular show. FYI: They do up to 17 shows per week! So what does it take to be stage-ready? Well, besides precision, a whole lot of core and leg work. So not only do our legs have to be strong enough to do that many kicks, but our core needs to be working extra hard to be able to maintain our spacing and stay in a straight line. Which is why these 10 exercises are key. The dancers do them both during the season and the off-season to maintain their flexibility , endurance , and strength.
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We tapped former professional ballerina Mary Helen Bowers , the founder of Ballet Beautiful —a cult-favorite workout studio in New York City with celeb devotees—to break down the best moves for your legs. She also trained Natalie Portman for her role in Black Swan. These ballet-inspired moves target your inner and outer thighs to reap maximum benefits, creating lean muscle without adding bulk. What It Is: " Tendu means to stretch, and that is exactly how we will use this exercise to shape long, lean muscles in the inner thigh and core," says Bowers.
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